-0:00
Prone Back Extension
- 1 - Lie face down on a mat with your legs straight and your arms either placed behind your head or extended along your sides.
- 2 - Engage your core and glutes to stabilize your body throughout the movement.
- 3 - Slowly lift your chest and upper body off the ground by contracting your lower back muscles, keeping your neck in a neutral position.
- 4 - Rise only as high as is comfortable without straining your lower back, typically a few inches off the ground.
- 5 - Hold the top position for 1-2 seconds, squeezing your lower back muscles.
- 6 - Slowly lower your chest back down to the mat in a controlled manner.
- 7 - Repeat for the desired number of repetitions.
